This Week 

NEWS:

It is bittersweet for us to announce that Coach Julianne will be moving on from Performance360. Julianne has been a member of this community for six of the nine years we have been in business, starting out as a member, then transitioning to yoga teacher, then to part time fitness coach, then to full time fitness coach, then to Head Coach where she helped grow the gym to where it is today. We are incredibly grateful for all that Julianne has done here as we never once thought we’d get so lucky to find someone like her as a Coach and friend. Julianne will be deeply missed and her footprints of what she brought to Performance360 will continue to be present long after her departure. We wish Julianne nothing but the best in her next chapter. She asked if she could express a few words to membership and happily obliged. Enjoy.

“ARRIVAL OF THE FITTEST”:

–Your comprehensive tracking link where you will enter in your weekly scans, as well as any points you earn in the gym each day:
https://perform-360.com/arrival-of-the-fittest-results-submission-page/

–Quick recap of the critical stuff, participants:

PERFORMANCE

  • Every day you will be able to see the categories for which you can either set a baseline or earn points for beating a baseline/PR.
  • Every point opportunity we have weeks 1-3 will be repeated in some form weeks 4-6.
  • +5 points for every PR. (see details here)
  • +5 points for every club.

What qualifies as a Personal Best?

Every week, we will post the opportunities/categories for you to hit a Personal Best in the upcoming class workouts. There are a few rules so its not the Wild West.

  • A PR is any personal best in anything offered for “ATF points” that day: Yes, we are looking for lifetime PRs. However, if it’s been ages since you hit any PRs, you can use the first three weeks to re-test a new baseline and the last three weeks to beat your week 1-3 baselines. Those would qualify as points, too. If you are going for a PR or re-setting a baseline, both must be verified by your Coach, and that is on you
  • You can only hit a Personal Best in something once over the course of the 6 weeks. For example, you can’t have a personal best in your 5R back squat twice in six weeks. However, you can if the rep count is different (ie. a 2R back squat and 5R back squat would both count).
  • You must have have proof of it in your app. If you don’t, you can set baseline tracking in your app during week one.

PHYSIQUE

  • Scan every week, any day or time we are open and make sure it’s before class. Enter your results into the tracking link.
  • +5 points for every pound of fat loss.
  • +5 points for every pound of muscle growth. 

CURRENT 6-WEEK CYCLE: 

“Hog Wild”: 1/6 – 2/16

Week 3:

Monday Deadlifts
Tuesday – Varied
Wednesday –  Back Squats
Thursday – Varied

Friday – Varied

MONDAY

PSC

Reps for Goal for 30 Min:
4/8/10 Deadlift
4/8/10 Push Press
(x2)
20″ Side Plank (per side)
15 Ring Rows
5 MB Complex
150m Run

“Arrival of the Fittest” Points
*3R/4R Deadlift

SPECIALTY CLASSES

MUSCLE

First.
6 Bench Press @75%
10/s Band Ext Rotation
(x3)

30” Max Rep Bench @50%
(x2)

Then.
8 Tempo DB Bench (30×0)
10 Scap Retract Ring Rows
8/s Staggered Push-Up
(x3)

Last
5 Ring Dips
15 Band Pull Aparts
(x3-4)

FIT

Complete AFAP
1 80m Run
2 Suitcase Clean
3 Curl&Press
4 Renegade Row
5 DB Front Squat
6 Push Ups
7 Lunge Jumps
8 Plate Russian Twists
9 OH KBS
10 Ring Rows
11 Wall Balls
12 Mt Climbers
13 Squat Jumps
14 Burpees

TUESDAY

PSC

For 25′
7/3 Hang Cleans
7/3 Plyo Push-Ups
7/3 KB Side Lunge
7/3 Hollow Rocks
100m Run Every Other

“Arrival of the Fittest” Points
*3R Hang Clean

SPECIALTY CLASSES

MUSCLE

First.
6 Back Squats @75%
(x4)

30” Max Rep Back Squat @50%
(x2)

Then.
20” Iso DB BSS + 12 DB BSS
90” Plank
(x4)

FIT

Complete AFAP
10:1
Rotational MB Slams + Hollow Rocks
300m Run

10:1
RKB Swings + Spiderman Crunches
300m Run

Then,
12 Plate GTO
60m Farmer Carry
6 cal AB
(x5)

To Finish w/a Partner
A: 200m Sprint
B: Plank
(x4)

WEDNESDAY

7 Unique Benefits of Adding Functional Muscle

PSC

w/ a Running Clock
8 Back Squats
8 1-Arm KB Row (per side)
8 Jump Overs
8 DB Side Raises
100m Row
(x22 Min)
—–
Then:
Max Hell Trots in 12 Minutes
Or,
“AP 2”

“Arrival of the Fittest” Points
*4R Back Squat
*Aerobic Power 2

SPECIALTY CLASSES

MUSCLE

AMRAP
12 DB Side Raise
10 Pull-Ups
10 DB Arnolds
8 Pendlay Rows
8/s DB Piston Floor Press

FIT

First, For 12’
6 Chin Ups
8 BB Rev Lunge
10 Butterfly Sit Ups
10” AB Sprint

Then, For 16’
DB Complex
4 Renegade Rows
4 Curl
4 Lunge
(x2)
150m Run

KB Complex
4 Swings
4 Squats Cleans
4 Pull Throughs
(x2)
150m Run

THURSDAY

PSC

7 Rounds
10 Bench Press
60 Plate Flutter Kicks
20 RKB Swings
10 Plate GTO
30” Bike

Optional Finisher:
800m Sprint

“Arrival of the Fittest” Points
*800m Sprint
*5R Bench Press

SPECIALTY CLASSES

MUSCLE

First.
6 Deadlifts @75%+
40 Plate Flutter Kicks
(x4)

Then.
8/s SL Landmine RDL
5/s Half TGU
(x3)

Last.
8 BB Good Mornings
8 Toes To Bar
(x3)

FIT

First, For 20’
12 KB FWD Lunge
12 DB Lawnmower Row (total)
10 Butterfly Sit Ups
40 Alt Rope Waves
100m Run

Then, Ascending Ladder
AMRAP
DB Push Press
Goblet Squats
Sprinter Crunches
100m Run Every Other Round
(x12’)

FRIDAY

PSC

W/ a Running Clock:
10 FR BB Step-Ups
8/s KB Archer Row
8 Rotational MB Slam
(x2)

80m 1-Arm Farmer Walk

20 DB Sumo Rows
20 DB RDL
20 Push-Ups

300m Run
(x27 Min)

To Finish, With Time Remaining:
3xMax Pull-Ups,
or 500m Row

“Arrival of the Fittest” Points
*Pull-Ups / Prison Yard Club
*500m Row

SATURDAY

PSC: Crown Point 

COMPLETE AFAP
8:1
DB Curl& Press
Gob Rev Lunge
Plate Russian Twists (per side)
MB Slams
Renegade Row w/ Spiderman Crunch
150m Row

400m Run

Then, 6 Rounds
8 RKB Swings
8 V Ups
8 Goblet Squats
8 Push Ups

400m Run

PSC: Ocean Beach

First, 8’ EMOM
6 Burpees + 12 RKBS

Then, 30’ Cap
10-8-6-4-2 Pull-Ups
6/10 cal AB each rung

10-8-6-4-2 Push-Ups
100m Row each rung

10-8-6-4-2 DB Thrusters
100m Sprint each rung

Once finished, AMRAP in remaining time
10 Russian Twist
10 OH Plate Sit-Ups
10 Flutter Kicks

PSC: Bay Park

With a Partner:
500m Run

50 BB/DB Complexes*

800m Run

*BB Complex:
2 Rows
3 Cleans
4 Front Squats

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP

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